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Tuesday, April 1, 2014

"Good Housekeeping" Carb Diets

"Good Housekeeping" magazine has recommended a number of diets over the years. The August 2010 issue introduced the "Carb Lover's Diet," which is based on the idea of moderate consumption of high quality carbohydrates. This diet plan closely follows the USDA's recommendations on the Food Guide Pyramid and uses the principles of the glycemic index.

Good Carbs

The emphasis for this diet plan is on "good carbs." Good carbs include fruits, vegetables, legumes and whole grains. These foods provide more fiber and vitamins than their processed counterparts for the same amount of calories. The fiber will keep you fuller longer and provides a steady release of sugar into your blood stream to prevent crashes. The B vitamins in whole grains and leafy greens will keep your energy levels high.

Meal Plans

The Carb Lover's Diet has meal plans for breakfast, lunch, dinner and one snack. Each meal contains all three macronutrients, carbs, proteins and fats, which are important for a balanced diet. You are also allowed one splurge item per week and one fast food meal per week. The article lists five choices for each meal, but there are many other combinations that fall under the guiding principles of a whole grain-based diet so don't feel limited to only eating what is listed in the magazine.

Calories

If you are trying to lose weight, you have to consider the number of calories you are consuming. The "Good Housekeeping" Carb Lover's Diet is designed to be less than 1,400 calories per day, which the article claims will help you lose 8 lbs. in 30 days. Considering 1 lb. is made up of 3,500 calories, this is accurate if you currently eat 2,400 calories per day. However, if you eat less than that, you should expect slower results.

Supplements

"Good Housekeeping" does recommend nutritional supplements to women who follow the Carb Lover's Diet. Since you are not likely to get all of the nutrition you need in 1,400 calories a day, adding a multivitamin and 200 mg. calcium supplement is recommended. Increase the calcium to 500 mg. if you are over 50. Consider adding additional supplements, as needed; for example, if you are of child-bearing age, add a folic acid supplement for reproductive health.